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How to master the low lunge

Time to get flexible. Instagram’s favourite yogi, Patrick Beach shows you how to really get low.

7 September 2016.

Photo and video: Jovan Todorovic

EXERCISE: LOW LUNGE WITH HEART OPENING

WHAT IS IT GOOD FOR? Flexibility.

STEP 1
Step into a low lunge with your back knee lifted. Feel free to wiggle the feet forwards and backwards to adjust the length of the pose accordingly. Have your fingers on the ground and reach your heart forward, try to get it past the front knee. Keep your back and your neck as long as you can.

STEP 2
Exhale and straighten both legs, lifting the hips up to the sky and stretching the front hamstring. Do your best to ground the back heel, but that’s not the goal – it’s the intention of the action. If it gets there, cool. If not, who cares?

STEP 3
Exhale, bend the front knee and drop the back knee to the floor.

STEP 4
On the inhale, lift the heart up to the sky, reach your arms way far back, towards your back foot, elevating the chest. Let the inhale take you as far back as you can, lifting the sternum, feeling the ribcage elevating over the back ankle. Stay for as many or few breaths as feels comfortable. When you’re ready to come out, exhale and bring the hands to the floor and step back to the top.

PATRICK BEACH

LOCATION: Everywhere, really – check out his workshop schedule on patrickbeach.com, but based in Seattle, Washington.

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